Tag Archives: Kettlebell Swings

Bench Press and Pushups then Row, KBS and T2B

By | | , , ,
1 Comment

Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

Deadlifts and KBS then Row, Rev Lunges and Pullups

By | | , , , ,
1 Comment

For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

By | | , , , ,
Comments Off on Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

Part A – Not for time do 5 sets of

  • 3 x Front Squats
  • Rest 60 seconds

Part B – Increase weight per set.

Then for time do 21-15-9 of

  • Handstand Pushups
  • V-Ups

Part C – Then for time do

  • 150 Kettlebell Swings
  • Every time you break do 5 Dips

Results:  For part A did 95/115/135/150/165lb. For part B finished in 6:54.  For PartC finished in 7:43 with 6 breaks.

Toes to Bar Complex then KB Swings, Box Jums and Goblet Squats

By | | , , , ,
1 Comment

For quality do 3 rounds of the following:

  • 20 Second L-Hang
  • 5 x Knees to Elbow
  • 5 x Strict Toes to Bar

AMRAP in 10 minutes of:

  • 20 x Kettlebell Swings
  • 15 x Box Jumps
  • 10 x Renegade Rows total @ 12kg
  • 5 x TRX Pushups

Then not for time do:

30 x Barbell Situps

Results: For the metcon did 4 rounds plus 20 KBS.